Holistic Approaches to Managing Stress

Stress has become a familiar companion for many of us, creeping into our lives in ways that can feel overwhelming. While conventional stress management techniques have their place, holistic approaches offer something deeper—they invite us to reconnect with ourselves, honoring the mind and body as a whole. At Held, we believe that by tuning in and caring for ourselves in these integrated ways, we can move toward balance and ease, even in the most challenging moments.

Here are some of the holistic practices we’ve found powerful in nurturing both body and mind:

Breathwork: the power of conscious breathing

Breath is a gift—something we often take for granted, but it’s always there, ready to guide us back to the present moment. Conscious breathing can have a profound effect on stress. It allows us to tap into the parasympathetic nervous system, helping the body shift from a state of stress into relaxation.

Try this simple technique:

1. Find a comfortable seated position.

2. Inhale deeply through your nose for a count of 4.

3. Hold your breath for a count of 7.

4. Exhale slowly through your mouth for a count of 8.

5. Repeat this cycle 4-5 times.

This 4-7-8 breathing practice can create a sense of calm in just a few minutes, helping to ground you when the world feels too fast or overwhelming.

Sound healing: vibrational therapy

Sound healing is one of those ancient practices that feels both magical and deeply grounding. Through vibrational frequencies, whether from Tibetan singing bowls, tuning forks, or even the natural rhythms of your own voice, sound has the power to release tension and bring the body into a state of deep rest.

You can experience sound healing by:

• Attending a sound bath session in your local community (we have some at Held)

• Listening to binaural beats or nature sounds

• Using a singing bowl at home during meditation

There’s something beautifully soothing about letting sound weave its way into your body, carrying stress away and inviting stillness.

Aromatherapy: scents for serenity

Scent has a remarkable ability to transport us—right back to a cherished memory, or into a space of calm and peace. Aromatherapy taps into this connection, using essential oils to soothe the nervous system and bring a sense of balance.

Some calming scents to try:

• Lavender: A classic for its calming, relaxing properties.

• Bergamot: Uplifting, with a gentle ability to ease stress.

• Ylang-ylang: Grounding and heart-opening, perfect for times of emotional overwhelm.

We love this method for using essential oils: Apply 1-2 drops of your chosen essential oil to your palms and rub them plams together in front of your face, creating a bit of heat as you breathe deeply. Next, gently place your cupped palms over your face for a minute or two, while staying attuned to the sensations in your body as the warmth and scent soothe you.

Integrating holistic practices into your routine

Remember, the key to effective stress management is consistency. Start small by incorporating one practice into your daily routine. Perhaps begin your day with a few minutes of breathwork, use aromatherapy during your evening wind-down, or attend a monthly sound healing session.

Be patient with yourself, and listen to your body as you explore what feels nourishing. Stress looks different for everyone, and so does healing. Trust that these practices, in their simplicity and repetition, are not just about managing stress—they’re about tending to your whole being.

As you continue to explore these holistic approaches, you might find that the benefits ripple out far beyond stress relief, touching every part of your life. These practices have the potential to deepen your connection with yourself, helping you return to a state of balance, ease, and wholeness.